Running no more than 30 seconds, to set a personal record?

I have been coaching Kathy for over 20 months now in my Ecoaching program. She has improved her marathon time from 5:15 to 4:38 as she has reduced the run-walk-run ratio from (run 3 minutes/walk 1 minute) to (run 30 seconds/walk 30 seconds). Kathy's quote: "Definitely less fatigue, less aches, pains and injuries, and I ENJOY running faster which I wasn't able to do with the 3 minute/1 minute ratio."

Kathy's success has prompted me to suggest shorter amounts of running for other clients, which has also helped them improve times, usually while feeling stronger at the end.

Ecoach client Terry improved his marathon PR by 25 minutes when he shifted from a 30/30 to a (run 20 seconds/walk 40 seconds) last year.

These are not isolated cases. I have been inspired to use similar ratios in the marathons that I run with my wife Barbara.

In the Breast Cancer Marathon (26.2 with Donna in Jacksonville) on February 21, Barbara and I were running with our friend Dr. Ruth Parker using a 1-1 until about 21 miles. Barbara was feeling a minor pain in the hip and was slowing down during the second half of our one minute run, so I shifted to 30/30. We speeded up about a minute a mile during the final 5 miles which included an on-ramp to a highway, and a significant bridge (i.e. two hills).

Not everyone can run faster when they shorten the running segment, but practically everyone I've worked with on this issue reported feeling better: less fatigue, more finishing strength, quicker recovery – even when the pace was equal to the pace using a longer running segment.

Walk breaks can empower each of us to take control over our fatigue and recovery – in advance. Try different strategies and adjust when needed so that you are the one who is passing people at the end, feeling great, wanting to do it again.

12 Comments

Excellent post. I was out running today, (6 miles) and was doing 2 min run/2 walk but toward the end was really getting pooped. Tomorrow I’m going to dial it back a bit. I love knowing how well your program works and enjoy the running so much because of it.

Jeff, thanks for this post. I kind of discovered this by accident and have been using it for longer runs that I would like to do better time wise. It is kind of counter intuitive though… how can I walk more but run faster! I will be testing this theory more on April 3 when I do 15 miles at the Croom Fools Run near Brooksville FL. I have run three half marathons using 4:1 or 3:1 with some success but I am really wiped at the end. I will try 2 min run: 30 second walk for the race. Thanks for all you do.

This is great! I never even thought of this. Am training for my first half and yesterday went 10 miles for the first time using the 3:1 run walk ration. Around the eighth or ninth mile, I experienced significant hip/knee pain. Some IT stretches afterward kinda saved the day but maybe this method might help! Thanks so much for helping us by putting out this great info. I LOVE running (even if I am a slug)!!!

Jeff, I love your blog. As a 40-something guy, my shins truly appreciate this advice. I had been doing 6/1 run/walk, but my shins were really hurting. Today I did a 30 second/30 second experiment, and felt a lot better, plus I did shave time off of my overall pace!

40 looms large this year and I needed a goal to get back in shape and live a healthier lifestyle. While I played sports all year round after knee injuries and no cartilage left in my keens I had to give up sports and cried when I tried to run after having my first child 9 years ago. I had to do something so I set a goal of running/walking/crawling to finish a half marathon (the Cincinnati Flying Pig) the first Sunday in May – half way through the training I had an injury and had to take a week off and then slow down for a few weeks. So when I started back I used the 3/1 ratio and felt mush better but I am getting very tired past 8 miles so I think I will give this 30/30 second ratio a try on my long run of 12miles this week. Thanks for all the great info and inspiration – I will finish no matter the time!

I completed a marathon in Oct 09 using a 1:1 and we just finished a half using a 2:1 ( 2 run, 1 walk ).
My time has improved but I did notice during training that if I went to a 3:1, my time got worse, which was confusing as I assumed more running meant better time.
I have struggled trying to find the best interval for me as I have been trying to improve my pace…On my next long run, will give the 30/30 a try.

Can anyone suggest a brand of watch they like for timing the run/walk segments? I am a new runner who recently switched from walking to walk/run segments and I love it! I need a good watch that will beep at me when it is time to change from walking to running and back again. Thanks for any suggestions!

Just wanted to let you know I ran my first marathon in Big Sur after hearing you speak. Your method was drilled into me after passing your group at the beginning only to be 1/2 hour behind after the finish. Look forward to running with you in Athens this year!

@Jeff. Great post. I’m going to start experiment with halving my current ratios right away.
@Kendall, The Gymboss interval timer works well for me… you can order one from jeffgalloway.com or get one from your local running store.

I find interval training especially the 30 sec on/off a good work out -my distances have reached nearly 6k for 30mins doing the 30 seconds run/ walk – occasionally I do an hour ( Well over 10K) – I would recommend this to any would be runner !
Great Post